Mixed

High-Intensity Interval Training (HIIT) or Sprint Interval Training (SIT) is more effective than moderate-intensity continuous training (MICT) for inducing specific metabolic adaptations (such as PGC1-α, NRF1, TFAM) in individuals who do not respond to moderate-intensity training.

If moderate exercise (like jogging at a conversational pace) hasn't improved your fitness, try adding high-intensity intervals. This type of training triggers different metabolic pathways (like mitochondrial biogenesis) that moderate exercise might miss, especially if you are genetically predisposed to be a 'low responder' to steady-state cardio.